We get this question often: How do I reduce pain at work? Most people spend their workday sitting at their desk all day. Unfortunately, this sedentary lifestyle is not good for the back. This is why a whopping 85% of working Canadians can expect some form of back pain during their lifetime.

Even worse, once the pain starts, it can make it difficult to concentrate on the task at hand.

The good news is that by learning to listen to your body and by paying attention to you your posture, you can easily prevent back pain, and many more serious elements, from developing down the line.

Here are five smart ways to maintain a good posture and reduce pain at work.

1. Don’t Let Your Head Fall Forward

Working at a computer all day, and the forward-head posture this kind of job tends to lead to, is one of the leading causes of back pain in our society.

To prevent this from happening to you, always focus on keeping your head and neck aligned directly over your shoulders, and try to have your chin ever so slightly tucked.

It can also be a good idea to elevate your laptop using books or a laptop stand so you don’t have to crane your neck forward to see the screen.

2. Pick the Right Kind of Chair

If you work sitting down all day, it would be worthwhile to invest in a high-quality chair that allows for proper lumbar support.

Even if you work in an office environment where chairs are provided, consider bringing in your own chair. The comfort you gain will be worth it.

3. Move Around Often

The human body was not designed to sit still all day, and as such, the longer you stay the in one position, the sorer your back will feel.

Make it a rule to stand up and walk around every 20 minutes. To achieve this, you can easily set a reminder on your computer or your phone. Also, periodically stretch your arms and back while working.

Standing desks are also a good option. But keep in mind, standing all day can also contribute to discomfort. The goal is to switch between standing and sitting throughout the day to make your postures as dynamic as possible.